CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike
6 Empty Barbell Good Mornings
Strength
Deadlift (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
“QUANTUM LEAP” (Time)
FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Wall Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow
1:00 Walking Rest b/t Sets
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
Workout
Metcon (Time)
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
Optional Finisher
Warm-up (No Measure)
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
